Diabetes is one of leading causes of preventable deaths, but given its extensive outbreak, people often fail to gauge the gravity of the risks associated with the condition. From sleep apnea to gangrenes, diabetes can lead to a number of life-threatening conditions. That is why it is essential for people affected by the disorder to get the best possible treatment and religiously follow the advice of their doctors to keep a check on their blood sugar level. On that note, we present five small lifestyle changes that can make a big difference in diabetes management. Read on.
1. Get Adequate Sleep
People with diabetes are advised to get at least 6 to 8 hours of uninterrupted sleep, every night. If you have a hard time putting yourself to sleep, you can try some relaxation and deep breathing exercises that help calm the mind. Another option is to exhaust yourself to sleep by taking up any physically demanding exercise, such as brisk walking.
2. Walk As Much as You Eat
Another key to effective diabetes management is walking. While the exercise may seem to simple to make any significant impact, it is actually one of the most effective ways to keep a check on your sugar level. In fact, doctors recommend diabetic individuals to take a walk after every meal, which amounts to at least three walks, each being about a couple of kilometers.
3. Quit Smoking and Alcohol
Increased blood sugar level makes one more vulnerable to various comorbid conditions such as heart disorders, eye disorders, kidney diseases, nerve damage, and a number of other serious concerns. Smoking further increases the risks of patients developing these disorders. Alcohol on the other hand is nothing but empty calories, which is why it must be kept to the minimum.
4. Have Plenty of Raw Fruits and Veggies
When it comes to planning meals, most patients are advised to keep a quarter of the meals dedicated to roughage. This is one area where people with diabetes don’t have to limit their intake or choices that include cucumber, beetroot, radish, carrot and other veggies commonly used in salads. It is also important to include fresh fruits in daily dietary intake.
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5. Avoid Stress as Much as Possible
Stress can have a serious impact on diabetes management. When a person is under any kind of stress, the blood sugar level goes up. That is why it is important for patients to avoid stress or keep it to the minimum by practicing yoga and meditation, and/or indulging in their long-lost hobbies that they used to truly enjoy.
A Few Final Words
Obesity, weak immunity, genetic and environmental factors, physical inactivity – while the underlying cause for diabetes are many, the impact it has on the lives of the patients is more or less the same. If you or a loved one has been diagnosed with diabetes, taking the disorder lightly is the last thing you can afford to do. You might also need to educate everyone in the family on how they can help in controlling the diabetes of the affected loved one. For expert consultation with a trusted endocrinologist near you, use Meddo – a platform revolutionising the healthcare scenario in India. If you have any questions, write to us at email@example.com or simply call +91 87 5200 5200.